jokerk's worklog

[jokerk]

Smolov Jr for Benchpress

Week 3 Day 3

Benchpress
102.5kg 8x4

Volume/Tonnage
3280kg

Cabled Rows
160lbs 3 x 8

Lateral Raises
4kg 3 x 8

Face pulls
30lbs 3 x 8

Personal Reflections


Benched with the thicker bar now. I benched with a thumb around grip. Like derrick said, more of my palm is in contact with the bar. Small difference though.

Tomato face at the end of the lifts. It was a good work out. My form got better towards the end. Breathing and rhythm felt on point.

 

[jokerk]

Smolov Jr for Benchpress

Week 3 Day 4

Benchpress
110kg 10x3

Volume/Tonnage
3300kg


Personal Reflections



Done with the program. Shoulders are stronger but tighter than before. I had an orienteering race the week before but felt my shoulders ached. Probably due to poor running form too.

Total volume for the week was 13500kg. Going to test my max in a few days.

 

[jokerk]

Random workout

5/3/1 Squats

120kg x 5
140kg x 3
150kg x 1

100kg x 10 Benchpress AMRAP

Feels good to be repping what I thought was my max 11 months back.

This was after Smolov Jr as well when I ran it the first time.

 

[jokerk]

8/11/2014

Got invited by some PL group to join in their training

Squats
120kg 3 x 6

Benchpress with pause
100kg x 3
102.5kg x 3
105kg x 3
105kg x 1 (left shoulder tightened up so I stopped)

9/11/2014
Intervals training

400m x 6

1 min 20s
1 min 21s
1 min 25s
1 min 35s
1 min 37s
1 min 37s

shag balls

 

[jokerk]

16/11/2014
Interval Running Week 2

6 x 400ms

1:15
1:20
1:20
1:30
1:31
1:30

Should be getting my gold if this maintains or improves.

18/11/2014
31minutes' Leangains RPT Back Day Week 1

Deadlifts
150kg x 3
140kg x 4

OHP
70kg x 6
62.5kg x 7

Weighted Chin Ups
BW + 10kg x 6
BW + 5kg x 7

Pendlay Rows
70kg x 6
60kg x 7

Chin ups x 8

 

[jokerk]

31minutes' Leangains RPT Chest Day Week 1

Benchpress
100kg x 8
90kg x 10

Inclined Bench Press
70kg x 6
62.5kg x 7

Barbell Curls
20kg 2 x 8

Banded Face Pulls
3 x 8

Personal Reflections
Left shoulder was acting up a week back. But it feels better now. I realised squeezing in the glutes during the concentric phase of the bench really helps.

I signed up for Alphafit's PT sessions from Groupon. Basically 6 HIIT sessions. Feels good to be trained by someone. Just tell me what to do and i'd do them.

 

[jokerk]

31minutes' Leangains RPT Leg Day Week 1

Squats
130kg x 6
120kg x 7


Personal Reflections
lol thats all i did for lifting. Went for another WOD-like training at Alphafit in the morning.

I'd probably incorporate barbell hip thrust/ GHD and front squats in the future.

 

[jokerk]

25/11/2014
31minutes' Leangains RPT Back Day Week 2

Deadlifts
160kg x 3
145kg x 4

OHP
70kg x 7
62.5kg x 8

Weighted Chin Ups
BW + 10kg x 7
BW + 5kg x 8

Pendlay Rows
70kg x 7
60kg x 8

Chin ups x 3

Personal Reflections
Shag week

 

[jokerk]

31minutes' Leangains RPT Chest Day Week 2

Benchpress
102.5kg x 6
90kg x 8

Inclined Bench Press
70kg x 8
62.5kg x 8

Barbell Curls
22.5kg 1 x 8, 20kg x 8

Banded Face Pulls
3 x 8

Personal Reflections
Going gets tough, tough gets going. life is a balancing act.

 

[lee_tired_sheep]

31minutes' Leangains RPT Chest Day Week 2

Benchpress
102.5kg x 6
90kg x 8

Inclined Bench Press
70kg x 8
62.5kg x 8

Barbell Curls
22.5kg 1 x 8, 20kg x 8

Banded Face Pulls
3 x 8

Personal Reflections
Going gets tough, tough gets going. life is a balancing act.

Maintain balan ah hahhaha

 

[liftstrong]

31minutes' Leangains RPT Leg Day Week 1

Squats
130kg x 6
120kg x 7


Personal Reflections
lol thats all i did for lifting. Went for another WOD-like training at Alphafit in the morning.

I'd probably incorporate barbell hip thrust/ GHD and front squats in the future.

Barbell hipthrust 200kg = no one can ever mount you again in BJJ

 

[jokerk]

31minutes' Leangains RPT Leg Day Week 2

Squats
140kg x 6
125kg x 7

some GHR, some Hip thrust

Personal Reflections
Found the weight just nice for me to progress..Next week 140kg x 7.

 

[jokerk]

31minutes' Leangains RPT Back Day Week 3

Deadlifts
160kg x 4
145kg x 5

OHP
70kg x 8
65kg x 6

Chin Ups
5, 5

Meadows Rows
25kg x 6
20kg x 8

Personal Reflections

Doing some random chin ups here and there every day. I've got a pulled up bar by my door. making it a habit to do at least 6-7 when i leave the room.

 

[Bear943]

Getting strong dude. Good job on the 2 pps bench especially given your long arms.

 

[jokerk]

Getting strong dude. Good job on the 2 pps bench especially given your long arms.

Thanks mate. I thought I was the only one who noticed that.

Long arms long torso. Not really built for powerlifting but i do what I can.

 

[jokerk]

31minutes' Leangains RPT Chest Day Week 3

Benchpress
102.5kg x 6
95kg x 6

Inclined Bench Press
72.5kg x 6
62.5kg x 7

Preacher Curls
15kg + bar x 8, 10kg x 8

Face Pulls
40lbs 3 x 8

Personal Reflections
Need to move on from percentages to RPE based training

 

[jokerk]

31minutes' Leangains RPT Leg Day Week 3

Squats
140kg x 7
125kg x 8

GHD 9,5,5 (wah this. seriously damn shiok)

some leg extensions, random OHP 60kg x 8,

Personal Reflections
I belt up this time. First time in at least 2 years of lifting wearing a belt.

Keeping my training principles simple

1) Apply sufficient stress
2) Get sufficient recovery
3) Keep injury-free

 

[jokerk]

31minutes' Leangains RPT Back Day Week 4

Deadlifts
160kg x 5
140kg x 5

OHP
72.5kg x 6
65kg x 7

Chin Ups
8,7

Meadows Rows
25kg x 7
20kg x 8

Personal Reflections

Damn shag.

 

[manlet]

dam. mirin dat ohp

 

[jokerk]

dam. mirin dat ohp

video of me lifting things up and putting them down.